3 rounds for quality
20 Toes to ring
1 min double kb overhead carry
20 russian twist with kb
1 min double kb front rack carry
20 GHD sit up
1 min HS hold

Huomisen #hikijumppa, lämmittely alkaen klo 18:00

Amrap 50min:

10krs.
10 kcal row
10 Deadlifts

10krs.
10 Pull-ups
10 kcal ski

10krs.
10 Hang Power Cleans
10 Wall Ball

10krs.
10 STOH
40 DU

3 max. Snatch

FOR TIME OF:
1-2-3-4-5-6-7-8-9-10
DEADLIFT 100/70 70/50
TOES TO BAR

Complete as many rounds as possible in 10 minutes of:

• 10 handstand push-ups to 6-in. deficit
• 20-calorie row
• 30 single-legged squats, alternating

EMOM 10

• Row 100m as hard as you can and relax for the rest of the minute.

10 MINUTE AMRAP:
1, 2, 3 reps cont'd of
DB THRUSTERS @35/20
CTB PULL-UPS

4 rounds for time of

*20 pull up
*25 push up
*30 Hollow rock
*40 squats

3 min rest in between each round

5 rounds for time

50m swim
25 push ups
25 air squats

Ap
CF Rovaniemi’s wod 25.9

Ip
A.
5 rounds for time:
800m run
15 OHS
15 Bar facing burpees

B.
50 GHD (ab mat su)
5 rope climb (legless..)
50 HSPU
50 GHD (ab mat su)
5 rope climb (legless..)

6 Sets
KB single arm Front Rack carry - Right (30 secs)
25 Jumping Jacks (light rhythm)
KB single arm Front Rack carry - Left (30 secs)
5 tempo knee push ups (3 seconds on the way down, 3 seconds on the way up, 0 seconds rest in bottom and upright position
25 Jumping Jacks (light rhythm)
90 sec walk

(c) Peter Koopmans